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30 Mar / 2015

To say that we went out with a bang — or a big smash of the piñata — is an understatement. Saturday’s last Open Game Days was great, and it played out in true CFLA fashion. One visitor I spoke to who had never been to a CFLA event before was so hyped by our energy, he said he got butterflies right before each heat. He might have been the one cheering the loudest for Heat 7’s athletes.

The 15.5 workout was definitely grueling. On Saturday, subtle and not so subtle rivalries (friendly, of course) played out in a myriad of dramatic ways culminating in the final result of the battle between the AM and PM Teams. Going into 15.5, the AM Team had a slight lead. The PM Team had no way of winning out-right, but if they swept all four categories (Participation, Philanthropy, Performance, and Spirit), they could create an overall tie.

So, what happened?

The PM Team swept every category on Saturday for 15.5!

Which means CFLA ends the 2015 Open season with an exact tie between our two teams. This is a pretty amazing outcome and a testament to the heart and scrappiness of both teams. They both brought it at different times, in different categories during different weeks; different athletes stepping up when their strength showed up in a workout. Great stuff.

15.5 Category BreakdownParticipation – PM Team came in droves on Saturday!Philanthropy – PM Team. For the first time in five weeks, the PM team pulled a 1st in this category.Performance – PM Team. As usual, the AM Team had the two top times of 15.5 (Zach snuck in a killer effort at 4:45pm on Monday after 14 hours of no sleep returning from Australia with a time of 8:12), but the depth of the PM Team still edged out the AM times.Spirit – PM Team. This was a split vote among the coaches that had to be decided by our designated tiebreaker.

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29 Mar / 2015

The Open results are currently being tallied… In the meantime, I can share what us coaches are looking for this week:

Monday: You’ll partner with somebody to share a weight plate and cover a mile as fast as possible. If the plate is stopped or dropped you’ll give yourself a penalty to observed once you get back to home to the gym. Key is teamwork, communication and constant movement.

Tuesday: We’ve been back squatting consistently, time to get under some weight.

Wednesday: We’ve been working on getting under the bar. Today we get to practice it. The snatch balance is a beautiful expression of healthy movement. Get in and be beautiful people.

Thursday: It’s a med ball conditioning workout. The only time you let the son of a gun down is when you’re pulling and dippin’!

Friday: A gymansty kinda day. Body weight plus time to hone in all that double under practice we’ve been doing.

Monday’s WorkoutCompetition

FT, sharing a plate with a partner: 1 mile Plate run (45/25) **10 Burpee penalty each every time forward progress stops or plate is put down**

Tell us about your sports & fitness background: I was and raised in Australia where playing sports and outdoor activities are a huge part of our culture (think ‘Crocodile Hunter’ but cooler). I was fortunate to be exposed to a lot of different sports. My parents had me into soccer, swimming, athletics, cricket – you name it…I’ve done it. I couldn’t be considered an Australian teenage boy without my participation in Rugby League. Especially as I’ve been 6’3” since I was 13 and I’m a fairly solid dude:). There is plenty of surf in Australia so in my late-20’s I started outrigger canoeing. My team actually ended up winning the 2011 OC6 Australian Titles. I guess you can say that I have an affinity for sports and fitness and love trying new things.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? At the time, I was living in London, UK. I love London but, as you can imagine, it was a bit grey so all my outdoor activities had to be ‘re-evaluated’. No matter where I go, I like to stay active. So I stumbled into Olympic Weightlifting and, from there, discovered CrossFit. I can’t remember the WOD exactly but it was power cleans, pull-ups and 200m sprints or something like that. It kicked my arse (ass)! I felt like I was going to vomit. It really put me in my place because I thought I was in relatively good shape. That adrenaline got me hooked straight-away… I took a sip of the CrossFit KoolAid and I needed to conquer it.

What sort of changes have you seen in your body, health and fitness since starting CF(before/after)? A good mate of mine used to say that he couldn’t spell ‘COW’ but he could lift one. He was joking around but it’s true – lifting heavy is awesome. However, the volume and stamina wasn’t there before CrossFit. Now, since getting involved with CF, I am able to handle a lot more volume in terms of workouts. As an added bonus – I do not seem to be as tired at the end of a heavy weightlifting workout. (Boom!) I’ve also seen an increase in mental focus and I am definitely leaner than I used to be. (Double boom!)

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Being surrounded by like-minded positive individuals, CrossFit has allowed me to have a more positive outlook in general. Mental toughness days are a bitch. Everyone can attest to that. But, for me, those days have the most impact. Each time, I’m reminded of my baby Hazy. Lifting heavy has always come easy for me. And exerting myself through fitness is a passion. But there are times when the world throws you a curveball. CrossFit (and CFLA in particular) gets you ready for those moments. If someone had told me this before I started CrossFit – I would think they were full of rubbish. Now, I totally get it.

Please share with us any favorite CrossFit / CFLA moments: Completing my Level 1 Cert in London. The seminar staff were such a great bunch of people. I still maintain contact with some of the instructors today! Also, competing in my first CrossFit Open at CFLA has been pretty awesome. I never felt the need to take part in an Open before… I guess I didn’t feel like I was a part of my previous CrossFit community. According to my wife, there (maybe) is the (small) possibility that I could have been a little too focussed on Oly Lifting. Whatever the reason, at CFLA, I felt differently. Here, there is such an awesome, fun bunch of people – I really wanted to be a part of that.

Any advice for people just getting started? Trust the programming. Eat real food. Get enough sleep. Listen to your coach. Take rest days. It’s so easy to get caught up in things and not listen.

What are your hobbies, interests and/or talents outside of CrossFit? Spending time with my wife and daughter, reading, photography, listening to 90’s Punk Rock (yep – I did say 90’s) and watching TV on Netflix. I’m obsessed with Olympic Weightlifting and in London I studied under Kazem Panjavi. He was a former Barcelona Olympic Games and National weightlifter. Now, I am currently studying under Bob Takano – who is regarded as one of the best weightlifting coaches in the world. I have to take a moment to geek out right there… whoa – Bob Takano!

In my younger days, I used to play the bass guitar and still love picking up the acoustic and ‘jamming’ with my 9 month old daughter. Honestly, she can really rock out. Well, as much as a 9 month old can.

Now that you’re in CFLA’s Coaches’ Development Program, tell us what coaching at CFLA will mean to you? How did you know this was the place for you? I knew that I wanted to be a coach at CFLA from the moment I walked through the doors. Actually, it was before I approached CFLA. I had researched CrossFit gyms in the LA area and was immediately drawn to CFLA. I was completely onboard with the coaching methodology and programming. I’m not a spring-chicken anymore and wanted a gym that had more to it than just smashing yourself every day. CFLA gets that. It’s about the long haul here… and it’s just my type of environment.

So, one day, I walked in with my daughter Hazel and had a really good conversation with Kenny. It instantly solidified my desire to be a coach here. Being accepted in the CDP was truly an honor. I have previous experience working with athletes in the UK and Australia. Most notably: former British Cruiserweight Boxing Champion Leon “Solid” Williams, Irish Football and Hurling players, and British National-level Female Fencers. Drawing on this experience, I feel I have a lot to offer the CFLA community. My goals are set high, but I strive hard to meet them. Also, being surrounded by such great coaches / mentors / athletes / people – I constantly feel that I am being challenged and encouraged everyday. CFLA’s CDP will definitely bring out the best in me. And my goal is to bring that best to all of you with my own experiences, training, and growing expertise.

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25 Mar / 2015

As a child growing up I always preferred savory over sweet. I remember going out to eat with my family and Wee Willie restaurant in Netarts, OR and ordering a burger for dinner and a mini loaf of bread for desert. I remember in college going down to our dorm room store with my friends getting a bag of Doritos while the others got Ben and Jerry’s. I’m not really sure when my sugar tooth kicked in, but it’s here and the loaf of bread and bag of Doritos doesn’t win as often. Ice cream has been a slow win, I like it, but its not usually my desert of choice, because diary doesn’t always sit with me well. As I experiment with food I’ve been playing a little bit with ice cream. I made Lemon last week and today I bring to you, chocolate peanut butter.

What to do:1. Blend all ingredients in blender until smooth, NOT including chocolate chips and peanut butter.2. Put blended mixture in ice cream maker and blend about 30min (or follow ice cream makers directions), then add in peanut butter and mix for another minute.3. Remove from ice cream maker bowl and mix in chocolate chips, freeze for at least 20 minutes before serving (that’s about as long as I could wait and Niki too) 4. Then enjoy.

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24 Mar / 2015

There is never a good time for them – whether at home resting after a long day at work, on vacation, or waking up with them in the middle of the night – stomach cramps are no fun. And they become even less fun when they warrant a trip to the ER.

That’s what happened to Jonesy last week… and it went from a simple case of stomach cramps to a full-blown case of appendicitis and need for emergency surgery to remove his appendix.

He survived the surgery in tip-top, Jonesy shape, and made his first appearance back at CFLA today, albeit slowly and gingerly.

Please send him some CFLA love and support as he makes his way back to full throttle.

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23 Mar / 2015

We had a lower turn out this week for 15.4, but that has historically been the case; attendance dips during the third and forth workouts, but usually we end it with a BANG for the last workout. Come on, guys! One more week to explore the limits of your competitiveness and have fun with your team.

Now, for the winner of 15.4 in the epic battle between AM vs. PM …

It was a tie!

We’re loving that this is SO neck and neck. Since this week was a tie, the AM Team still leads in overall points. For 15.5, make sure that you and all of your teammates bring the heat, the $$, and themselves on Saturday.

15.4 Category Breakdown:Participation: AM Team won this by TWO PEOPLE! Remember: If you’re on a team, but can’t workout (injured or did it on Friday), your presence still counts towards participation if you come just to cheer for your teammates on Saturday. Philanthropy: AM Team is sweeping this category. Nice job, guys.Spirit: PM Team edged out AM in this category, but just by a hair.Performance: PM Team. Though AM typically has an athlete who puts up the highest individual score, the depth of PM Team’s keeps them very competitive and this week, on top.

Here are your top scorers from CFLA for 15.4 (Please note that Zach is in Australia on vacation and did not do the workout.)

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22 Mar / 2015

Monday – goal is to hit 3+ at 90+% on the Wendler Back Squats and rock fairly heavy squat snatches while playing with wall balls.

Tuesday – Intent is clean up all those awesome progressions happening with the pistols and move some modestly heavy deadlifts.

Wednesday – Don’t drop the KB – simple. Can you rest it on your shoe? Yes. Can you lay on the floor and rest it on your shoulder some mobility drill? Yes. But that’s not the point. Point is keep that thing moving and get back on the rower. We’re not checking your cleverness on this one…

Thursday – Point is to go overhead aggressively and with quality speed. Additionally, part B can be a great check point for your CTB pull ups altogether.

Friday – Well, we don’t know what 15.5 will be yet? However, thrusters, deadlifts, pistols, and box jumps are yet to make an appearance during the Open. Odd’s are we’ll see a couple of these elements?

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19 Mar / 2015

Hometown: Santa Monica, California Age: 37Occupation: Project Manager When did you first start CrossFitting?: (+-) 1/15/2014When did you first start training at CFLA?: (+-) 1/15/2014Favorite WOD: I like them all. Lifting is really fun. Possibly the January 2015 Whole Life Challenge workout. It sounded so easy until you got into it. I’m not saying I like hard workouts, but this one was such a great workout.

Least Favorite WOD: Not so into burpees or running. So anything with burpees in it. But I know its good for me. So I just overcome and do it.

Tell us about you sports & fitness background: Growing up I was in gymnastics from about age 5-10. From there I did some karate for about a year. After that until high school I would go to my grandpa’s house in Texas every summer. I called it “the fat camp”. Only saying this because at around age 11. I started battling with my weight. Grandpa would get me up in the morning. Grandma would have breakfast ready. We would eat and then workout. Sit-ups, push-ups, back squats, bench press, hitting a speed bag and a heavy bag, then run 1.5 miles every day. I would always go to Texas fat and come back lean. Then in high school I got into football with all its training. This is where I got really strong. I was bench pressing over 300lbs and squatting over 400lbs.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?For about 2 years my good friend and neighbor Tom tried to convince me to join CrossFit. I was a member of many different gyms like 24 Hour Fitness. I kept blowing it off thinking I was going somewhere with gyms like 24. Tom started one of his first Whole Life Challenges and said I should just give it a shot. So I did. I was really glad I did. Shortly after that he enrolled in another one so I signed up to do it with him. This is where I experienced …the Burpee. When I watched Tom do one. I said to myself, “piece of cake”. Wow oh Wow was I wrong. After 5 — that’s right I said 5 — I thought I was going to die. So to bring us to my first WOD, all I remember was the Burpee’s. I really saw the meaning of team spirit. It gave me the encouragement to push harder and move faster. There is nothing out there like CrossFit. The feeling I had after that first workout is something I have a hard time describing. It’s a lot of emotions all wrapped into one. I was so excited that I stepped in and did the workout. Pissed I couldn’t do a lot of the movements.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Just over a year ago I weighed 312lbs and was taking 4 different ( high ) blood pressure medications and looking like I was carrying triplets and with a head as round as a bowling ball. Not a pretty picture. My enrollment day was (+-) the start of the January 2014 Whole Life Challenge. I weighed in at just under 300lbs. Ask me this. What can I do? Pull-ups, sit-ups, ……? Nope, on the pull-ups. A few sit-ups, and everything else not so good. But I was determined to change my life. I had seen the light. My doctor said to me, “You need to do something Jacob or I’m going to have to add another pill”. My friends and family telling me I need to do something. Ok now this is the best part. The after! I’m down over 80lbs (228lbs). 80! Man, that’s like a person almost. The doctor you ask? Well I’m not off meds totally. However, I’ve gone from 4 pills to a ½ of one and a reduced second. Wow! Right? As for the workouts — are you ready for this? I got a pull-ups, not a lot in a row but YEP! Sit-ups, push-ups, squats, burpees (oh man BURPEES! I’m getting better with them. They are not as hard as they once were), max back-squat 275lb, max clean-jerk 165lb, the list goes on and on. Basically, I am a new man. I don’t get winded walking up a flight of stairs or run short distances. How I feel is really indescribable. There are just too many words to try an explain it. If I had to give you one word, …… Spectacular!!

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Very unexpected was my blood pressure medication. I had to see my doctor a while back because I was feeling a little light headed. Turned out I had low blood pressure. Who would have thunk if you lost weight you might need to reduce you drug intake.

Please share with us any favorite CrossFit / CFLA moments: I think my most memorable moment to date has to be when I nailed my first kipping pull-up. I remember after I did it. I went running around the gym giving anyone I could high 5’s. What a great day! There are others that come close. This is my favorite so far.

Any advice for people just getting started? #1 and most important: Don’t be afraid. It’s a lot to take in when you drive by and see the people doing their workouts. Then you say to yourself, “There is no way in hell I can do that.” I will tell you something that will be the key to your success: Everyone here works at different levels and there are all ages from kids to seniors. As much as I want to be a fire breather and ripped, I have to scale down my workouts. That being said, I want to be at the Rx someday. It’s not going to happen overnight and it’s not going to be easy. Ask yourself this question: Do you want to change your life? If your answer is yes, Give CrossFit a shot.

What are your hobbies, interests and/or talents outside of CrossFit?A long time ago at around age 5 I wanted to be a pilot. Work for an airline. Well it didn’t happen the way I wanted. I had to start wearing glasses in high school so the military wasn’t an option anymore. So 4 years ago I went to flight school and became a licensed pilot. I am a certified BBQ judge, cook competitive BBQ, off-roading, gardening, hiking, biking (mountain or road), etc. Professionally I work at a construction company. So I’m very good with my hands. As a kid I loved to build models, planes mostly but a bunch of car as well. One car I remember most and still have is the remains of a rocket propelled Camaro.

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18 Mar / 2015

Just because the Whole Life Challenge is over, doesn’t mean you have to stop making conscious eating choices. On the contrary, the WLC is designed to create sustainable habits that you can maintain after the Challenge ends. Sometimes, that’s not always easy, but we have some great options right inside our own gym to help with that!

Power SupplyPower Supply is our new meal service that provides great food, prepared fresh by local chefs and delivered weekly to the gym. The meals are made with antibiotic and hormone-free meats, cage-free poultry and eggs, fresh veggies, fruits, nuts, and healthy fats. Everything is local and organic where possible and always fresh. There’s no gluten, dairy, un-natural sugar, artificial flavors, or ingredients you can‘t pronounce. Scot from Power Supply did a tasting here about 3 weekends ago during CFLA Open Game Days, and the food was delicious! Order here, and use the code CFLA.

Fundamental LAFundamental LA is a restaurant, owned by CFLA’s own Woogene, that offers seasonal Californian food. One thing they are known for is their lunch, which consists of the freshest sandwiches and salads, in a comfortable counter-service atmosphere. The CFLA staff made a trip over there for lunch recently, and the sandwiches blew my mind. (You might want to ask for no bread though!) Fundamental also has an ever-changing dinner menu consisting of a selection of dishes inspired by the seasons, meant to be shared with friends and family. The four-course tasting option is a great good way to try many of the dishes in one meal.

Sweetfin PokéSweetfin Poké is a new restaurant opening in Santa Monica, and CFLA’s own Auggie is one of the owners. They offer a wide variety of signature bowls made with healthy ingredients which include vitamin B infused bamboo rice, a kelp noodle slaw and a raw kale and bamboo salad. The homemade sauces fit within the confines of a gluten free diet. In fact, the entire menu is gluten and dairy free, and you can create custom bowls with various types of proteins, bases, sauces and toppings to fit your nutrition preferences. I’m definitely looking forward to when Sweetfin Poké opens. Next time you see Auggie in class, you can ask him for updates about the opening date.

I’d love to hear about some of your favorite spots that you will go to for good post-WLC food!

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17 Mar / 2015

We had a great Whole Life Challenge this year, and we capped it off with a fun Finals event at the gym on Saturday morning. Everybody got measured, worked out, and then we announced the winners. In case you missed it, here are your winners of CFLA’s Whole Life Challenge New Year 2015: